Strength/Size

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RATING: 2 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 9 exercises, 1 hr 45 mins

Chest 6 exercises, 1 hr 24 mins

Back 7 exercises, 1 hr 35 mins

Barbell Deadlift	12x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x20 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	4x20 reps	rest: 60s
Machine Iso Lateral High Row	4x20 reps	rest: 60s
Leverage Machine Iso Row	4x20 reps	rest: 60s
Cable Seated Row	4x20 reps	rest: 60s

Shoulders 7 exercises, 1 hr 34 mins

Barbell Shoulder Press	12x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Machine Shoulder Press	3x20 reps	rest: 60s
Barbell Upright Row	4x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x20 reps	rest: 60s
Cable One-Arm Lateral Raise	4x20 reps	rest: 60s
Machine Reverse Fly	4x20 reps	rest: 60s

Arms 8 exercises, 1 hr 38 mins

Barbell Curl	4x20 reps	rest: 60s
Barbell Preacher Curl	4x20 reps	rest: 60s
Cable Dual Overhead Curl	4x20 reps	rest: 60s
Dumbbell Hammer Curl	4x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x20 reps	rest: 60s